I began practicing breathwork in 2020 at a low point in my life with high stress. I found myself not sleeping well, I was tired all the time, and had an overwhelming feeling of anxiousness. Remember, it's not I am anxious" it's "I feel anxious". I've been anxious my whole life but didn't know that was the feeling I was experiencing. I thought the feeling of anxiousness and overthinking was normal. Then I discovered the work of Joe Dispenza, started MEDITATING, and realized I could overcome the anxiousness and the overthinking. I went down the spirituality rabbit hole and that led me to neuroplasticity, breathwork, binaural beats, and learning about the reticular activating system and nervous system regulation. I even found a breathwork certification online and became certified in XPT Performance Breathing. Through all my research, reading, podcasts, and audibles I was introduced to Wim Hof who is known on social media as the ICE MAN. Wim's story is compelling and his pain became his purpose. To train you to become more RESILIENT to the daily stress you experience through BREATH. If you are ready to jump in let's figure out your BOLT score. Determining Your BOLT Score Body Oxygen Level Test (Bolt) which determines how quickly do you get breathless during physical activity. Even think about how quickly you become breathless when taking a flight of stairs and you consider yourself in great shape, but you can still gas out quickly. Directions: Make sure you are in a seated position and in a safe space. Normal breath in through the nose. Normal breath out through the nose. Then pinch the nose. Set your stopwatch on your phone, watch, or other device When you feel the first indication to breath release your nose and go back to breathing normally. A low BOLT score of 10 seconds means you will gas out sooner during physical activity A high BOLT score of 30 seconds or greater means you have good breathing technique As you apply breathwork in your daily routine and begin to regulate your breathing dysfunction you will increase your CO2 tolerance and increase your BOLT score. Which means less breathlessness or gassing out early in a workout!

Tony Robbins famous quote, "Change your thoughts, change your life". An important aspect of that quote is understanding that you are not your thoughts. Another quote, "No one will choose you unless you choose you!" Take a look at the people in your life. How are they showing up in your life? Are they givers? Takers? How do they make your nervous system feel? Anxious, Stressed, or Angry? Sad, Frustrated, or Depressed? We need to pay attention to HOW people make you FEEL. What is one thing you can do today to change your relationships? Do you need to set a healthy boundary with an intrusive parent? Do you feel unseen, unheard, and unappreciated by your spouse? If you're single, are you dating the same type of person over and over again? This applies to our friendships and co-workers as well. Your relationships have the power to impact your STORY in a POSITIVE or negative way. Those relationships can also keep you from moving the needle FORWARD in your own life! If you are ready to set HEALTHY boundaries and start saying NO to what no longer serves you then let's start rewriting your story! How do we rewrite our story? 1. Pattern Recognition- What are the bad HABITS or patterns of behavior that you would like to change and why? What is this habit causing you to experience? If you were to change that habit how would that make you feel? Once you recognize what you would like to change the next question is what will replace that bad habit? When I stopped smoking, I first used gum to help kick the bad habit and eventually worked my way through the bad habit and was able to stop chewing gum as well. 2. Journal - Journaling is an important piece of rewriting your story. When you write things down it sends different signals to the brain and solidifies the content of the information. While journaling you can talk about how you feel and how you would like to feel as well as the difficulties you are experiencing. As you write out the negative feelings it will feel like you are releasing them from your heart. 3. Prepare for the Worst! - As you write your new story, wire in new habits, and set healthy boundaries the people in your life will begin to test and reject your new narrative. Your friends that smoke will offer you that cigarette. Your family members will tell you to go ahead and have that slice of cake even though you already told them you are on a diet and need their support. Understand, they aren't doing this intentionally, but they can't break their own habits and it seems harsh but if you have never made changes before, they may not believe you can do it. Please know it has nothing to do with you and everything to do with their own limited mindset and beliefs. They simply don't believe they can do it so you can't either.

The podcast discusses the importance of taking slow, sustainable steps towards personal goals and self-love. Habit stacking, starting with hydration and making the bed, helps build a solid foundation for positive change and overcoming limiting beliefs.

Learn how to break patterns and habits in the first episode of the Blueprint podcast. Discover the power of journaling and creating awareness around draining habits. Find out how actions can impact your goals and the importance of self-healing and self-love.